האימון היומי

Metcon: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats

Skill: Handstand push-ups/Handstand walk Gymnastics: Every 1:00 for 10:00 Odd: Strict Pull-ups (Choose reps) Even: Handstand hold (Choose time) Metcon For Time: 30 Handstand Push

Strength: Every 3:00 for 15:00 5 Strict Press 5 Push Press 5 Push Jerk For Load (Heavier than last week) Metcon: Time Cap 15:00 CrossFit

Skill: 12:00 EMOM Odd: 8 Arch to Hollow Kip Progression Even: 10 Double Unders Progression Metcon: For Time: Run 600m with medball or plate 10/6kg

Strength: Every 1:00 for 5:00 5 Deadlift @ 70%3RM Oly Lifting: Squat Snatch 2-2-2-2-2-2-2 Competitors: Every 1:00 For 15:00 1 Push-Jerk For Load רוז וואלי

ROMWOD Metcon: “Recovery Chipper” For Time: 50 Air Squats 50 Ring Rows 50 Sit-ups 30 Plate Squats (Plate must stay in front of the body) 10/5kg 30 Pull-ups 30 Weighted Sit-ups